Cardio
Which fitness test did we use to test cardiovascular endurance? Which muscle group was targeted?
Mile and heart
Which fitness test did we use to test muscular endurance? Which muscle group was targeted?
curl-up test and abdominal muscles.
Which fitness test did we use to test muscular strength? Which muscle group was targeted?
push-up test
Muscles targeted - triceps and pectorals
Which fitness test did we use to test flexibility? Which muscle group was targeted?
sit and reach test
muscles - lower back and hamstrings
Which fitness test did we use to test body composition?
Define that test / ratio
Body mass index (BMI)
BMI is a measure which takes into account a person’s weight and height to gauge total body fat.
What type of exercise can you do to improve your cardiovascular endurance?
How long should that activity be? (time)
running, biking, rollerblading, swimming, aerobics, etc.
At least 30 minutes
What type of exercise can you do to improve your muscular endurance?
How long should that activity be? (time)
type: machines, free weights and calisthenics
time: varies based on your program, number of sets, etc.
What type of exercise can you do to improve your muscular strength?
How long should that activity be? (time)
type: machines, free weights and calisthenics
time: varies based on your program, number of sets, etc
What type of exercise can you do to improve your flexibility?
How long should that activity be? (time)
stretching, yoga, Pilates, dance, gymnastics, etc.
stretching all major muscles, holding each stretch for 30 seconds
What are some benefits of body fat
protection, energy storage and maintaining body temperature.
The recommended frequency of cardiovascular endurance is....
When doing cardiovascular endurance, how do you measure intensity?
3-5 times per week.
Intensity= in your target heart rate zone
The recommended frequency of muscular endurance is....
When doing muscular endurance, how do you measure intensity?
2 to 3 times per week (sometimes 4) must have a day off to recover.
Intensity - low weight, high reps.
The recommended frequency of muscular strength is....
When doing muscular endurance, how do you measure intensity?
Frequency - 2 to 3 times per week (sometimes 4)
Intensity - high weight, low repetitions.
The recommended frequency of flexibility is....
When doing muscular endurance, how do you measure intensity?
intensity - just below your pain threshold. discomfort, not pain!
What is obesity?
What are environmental factors that play a role in obesity
Obesity defined – extreme amounts of over fatness. An excess proportion of total body fat.
Age, gender, genetics, activity levels, and environmental factors can play a role in obesity.
Define cardiovascular endurance
The ability of your heart and lungs to work together to supply oxygen to your body during exertion and exercise.
Define muscular endurance
The ability of a muscle to exert force repeatedly or hold a particular position for a sustained period of time.
Define muscular strength
The ability of a muscle to exert maximum force, such as lifting the heaviest weight you can budge, one time.
The ability to move a joint through its full range of motion.
Define body composition
Definition - The proportion of fat in your body compared to your bone and muscle. It does not refer to your weight in pounds or your figure.
Benefits and risks of cardiovascular endurance
Name at least 2 benefits/ 2 risks
Improves quality of life, helps control weight, burns calories, helps lower resting heart rate, strengthens the heart, boosts your immune system and lessens your body’s susceptibility to disease, helps relieve stress, and improves HDL cholesterol levels. Reduces the risk of heart disease (one of the leading causes of death), heart attack, high blood pressure (hypertension), stroke, some types of cancer, diabetes, and obesity.
Benefits and risks of muscular endurance
Name at least 2 benefits/ 2 risks
Improves quality of life, improves appearance and self-image, improves body composition, increases metabolism (means you will burn more calories even when not exercising), increases lean muscle mass, maintains good posture, reduces fatigue, able to do more strenuous activities, and improves blood pressure and HDL cholesterol levels. Reduces the risk of injury, osteoporosis (bone disease), and back problems.
Benefits and risks of muscular strength
Name at least 2 benefits/ 2 risks
Improves quality of life, improves appearance and self-image, improves body composition, increases metabolism (means you will burn more calories even when not exercising), increases lean muscle mass, maintains good posture, reduces fatigue, able to do more strenuous activities, and improves blood pressure and HDL cholesterol levels. Reduces the risk of injury, osteoporosis (bone disease), and back problems.
Benefits and risks of flexibility
Name at least 2 benefits/ 2 risks
Prevents injury, improves physical performance, reduces muscle soreness and tension, and improves posture, decreases risk of low back pain, increases blood supply to joint structures (reducing joint degeneration like arthritis), helps eliminate the shortening of muscles that can happen from frequent resistance training and increases mind/body relaxation.
What are risk factors associated with obesity?
Heart disease, high blood pressure (hypertension), type 2 diabetes, stroke, heart attack, sleep apnea (failure to breathe normally during sleep), and some types of cancers.